Strength
Emom х 10 rounds
6 Back squat (50%)
3 strict pull ups
Practice – Skills
Toes to bar
Conditioning:
Circle Training
40 seconds ON / 15 seconds OFF
3 rounds of:
10/8 Assault bike calories
20 barbell row (50/25)
40 battle rope
Rest 3 minutes then:
3 rounds of:
10/8 cal row
20 ring row
7 devil presses (17,5/ 10 kg.)
Rest 3 minutes then:
3 rounds of:
50 meters sled push
20 Kettlebell swing
2 rope climb
Core
2 rounds of:
30 russian twist
20 side plank pulse
40 bicycle crunch
Cash Out
1 minute hollow hold
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